Usually, when we are upset, we begin to restrain your breath. Respiratory release is one of the main ways to "throw out of the head".

Set aside all the problems that are bothering you. You will be able to return to them when you wish, but there is no misfortune to give yourself a breather. For three minutes breathe slowly, calm and deeply. You can even close your eyes if you like it so much. If you want, count to five, while you are breathing, and to seven, when exhaling. (The cost of more time to exhale creates a soft, soothing effect.) Imagine that when you enjoy this deep leisurely breathing, all your anxiety and troubles will volatile.

The passage is a relaxation technique. But at the same time, it can work and as a means distracting attention, which thoughts from our problems at least for a few minutes.

1. Simple statements.

Repeating short, simple statements allows you to cope with emotional stress. Here are some examples:

• Now I feel better.
• I can fully relax, and then quickly get together.
• I can manage my inner sensations.
• I cope with tension at any time when I wish.
• Life is too short to spend it on all sorts of anxiety.
• Whatever happens, I will try to do everything in my power to avoid stress.
• Internally, I feel that everything will be fine with me.

Try to come up with your own wording. Make them with brief and positive; Avoid negative words like "no" and "not work." Very important repetition. Repeat your statements every day several times outdoor or write on paper.

1. Magic word.

Interrupts automatic thoughts of thoughts with a soothing word or phrase.

Choose simple words type: peace, rest, rest, calmly calibrated. Instead of words, you can count: 1001, 1002, etc., or use phrases like: "Deep and even deeper relaxation". Let the thoughts rush in your head, do not let them take possession of you. Close your eyes and focus. Repeat the word, phrase or consider yourself within 60 seconds. Breathe slow and deep.

1. Removing voltage at 12 points.

Several times a day, engage in the following exercises. (Always remember your physical possibilities.) Start with smooth rotation with your eyes - twice in one direction, and then twice in the other. Fix your attention to the remote subject, and then switch it to the item located nearby. Nourish, straining the shag-eyed muscles, and then relax. After that, do the jaw and are widely divided several times. Relax your neck, first shook my head, and then twisting it from the side to the side. Raise your shoulders to the level of the ears and slowly lower. Relax your wrists and take them. Squeeze and unzip fists, relaxing hands. Now refer to the torso. Make three deep breaths. Then gently drive it in the spine forward to back and from side to side. Strain and relax the buttocks, and then the caviar of the legs. Screw the feet to relax ankle. Squeeze your fingers so that the feet bend up, repeat three times. (If you are difficult to move with all the body, you can try to strain moderately and relax every part of the body separately.)

1. Self-massage.

Even during a busy day you can always carve time for mini-holiday and relax. You can slightly massage certain points of the body. Adjust not much, you can close your eyes. Here are some of these points:

• Interhorn region: Throw this place with slow circular movements.
• The back of the neck: Gently squeeze several times with one hand.
• Jaw: Clean the place on both sides, where the rear teeth ends.
• Shoulders: Massay the top of the shoulders with all five fingers.
• Foot feet: Walk down the feet.

A more penetrating version of self-massage consists in simultaneously stroking the tense muscle and the imagination of heat outgoing from hand and penetrating into the stress area. The most effective, energetic approach is a slightly dug herself, starting from the head to the tips of the toes. It relaxes, and gives a certain charge of energy.

1. Breathing at the expense of 7-11.

It helps to remove a strong physical tension without leaving the stressful situation.

Breathe very slowly and deep, and so that the whole respiratory cycle occupied about 20 seconds. Perhaps first you will feel difficulty. But do not strain. Consider 7 when inhaling and up to 11 when exhaling.

The need to stretch the breath requires a complete concentration of attention. Deep inhale softens the tension that inevitably appears in the interrochemical muscles. Stretched in time exhale relaxes the belly. If you felt a lung dizziness, first trying this method for the first time, the next time cut the period of the full cycle and breathe less deeply.

1. Workout.

Some people are easier to remove the tension in the process of movement than at rest.

Try to express your feelings in exercise, engaged in gymnastics or aerobics, dancing or struggling with an imaginary opponent. Even a short active action (for example, several squats) will raise your tone and change the mood. Effective fast walking, running. At the same time, of course, take care of not to worry.

1. Questions to yourself.

Neutralizes the means blocking the feeling of happiness, by creating new prospects in the situations of pressure.

When you suspect that we exaggerate the value of some kind of problem, ask yourself the following questions:

• Is it really such a big deal?
• Is at the moment the risk of something really important to you are exposed?
• Is it worse than what was before?
• Will it seem to you as important in two weeks?
• Is it worth it to worry?
• Should I die for it?
• What is the worst thing that can happen and can I handle it?

1. Distraction.

Distraction is a way to positive distraction, which blocks stressful thoughts and feelings.

Within a few minutes, concentrate your attention on some neutral subject. Below are four possibilities:

• Write down the 10 items of items or things that you dream about. This may not necessarily have important things, just those that you enjoy, for example, a home holiday.
• Slowly count the items, emotionally neutrally painted: leaves on a flower, specks on a tile square, letters on the printed page, etc.
• Practice your memory, remembering the 20 yesterdays that you implemented.
• Within two minutes, enumerate the qualities that like you in yourself, and give examples of each of them.

1. Self-perception.

Stop for a minute and think about what you should like yourself. Say out loud or think about yourself: "I care about myself, my well-being is very important to me. I want to support myself and do everything in the best way. I want for myself a truly good life. I am always on my side". The sense of own support will increase if you hug yourself or simply squeeze your hands, as if supporting this, approving words.

1. Your valuable qualities.

He opposes the inherent trend to criticize themselves, supports faith in specific, positive statements.

Make a list of your, unconditionally valuable qualities. You can add to it and some of the items listed below:

• I care about my family.
• I am a good friend.
• I achieved something in life. I help people.
• I want to succeed
• I recognize my mistakes.
• I try to behave intelligent.
• I try not to make more mistakes that I did before.
• I am quite attractive.
• I'm talented in some areas.
• I try to live in moral cleanliness and be kind to people.
• I began to understand myself better.

Write this list on the paper sheet and always wear it with you. When you feel depressed, get it out and focus on your strengths. Give examples of your positive behavior. It is even better to tell them out loud or write them out. All this will significantly strengthen your self-confidence.

1. Non resistance.

If a person is annoyed or some kind of concrete situation, try to think about it as a source of unpleasant energy. This negative energy affects your feelings as well as the loud sound to your ears. Then imagine that you have become invulnerable: imagine the shield from which "bounces" the energy hurting you. Or that you "lost" her, that she passed through you completely painlessly, like cosmic rays that constantly permeate our body. And if someone tells you unpleasant things, criticizes, imagine that the negative words "fly" over your head, not even assisted you.

The modern world puts a large number of tasks and goals before man, which in the aggregate are stressful factors and provoke the state of emotional voltage. It reflects the psycho-physiological readiness of the body to find internal resources to implement the planned plans. Such a load cannot take advantage, therefore leads to the emergence of a feeling of chronic fatigue. To avoid the occurrence of regular psychological stress, leading to serious neurotic disorders, you need to learn how to deal with your own negative emotions and deal with the reasons that they provoke them.

Modern person should know the methods of struggle with stress

Causes of occurrence

Most psychologists tend to ensure that the reasons leading to such experiences are 2 species:

• external;
• internal.

For internal reasons, the problem of inability to spill out emotions and experience them within themselves. Most people who collided with this problem are subject to pessimism or has a weak motivation and rooted complexes. Primary consequences can manifest itself in the form of light internal voltage and discomfort, but if this state is delayed, it can grow into a hazardous form of a mental or physical disease.

People who have faced a deterioration in health due to psycho-emotional stress, most often suffer from the problems of the cardiovascular system. Cardiologists during the study of the problem concluded that people who could not cope with such emotional ailments are in the risk group, since the likelihood of ischemic heart disease and atherosclerosis is increasing, as well as periodic GB (hypertension). When the emotional tension reaches a critical mark, together with the rhythm of cardiac rhythm, blood supply is changed.

It is important to understand that in moments of strong internal experiences there is a colossal load on the heart, which sometimes leads to irreversible consequences.

External reasons include stress factors - incidents leading to the experience of sharp negative emotions. These are situations that directly affect the privacy of a person. They are associated with those locations that the most time and whose psychological climate is most important for emotional comfort. Advantageously, these are household problems, a working space environment, relations with close people and relatives, interpersonal conflicts that are not permitted for a long time.

Prevent emotional tension

Feel the emotional voltage yourself easily easily. There is a sense of aggravated discomfort, when a person can be quite healthy physically, but he characterizes his mental state as satisfactory and feeling the need to get rid of the feeling of emotional oppression. The most destructive way to get rid of the problem is the complete elimination of all stress factors and departure to the psychological comfort zone, when any collision with an object of internal voltage provocation acts on the nervous system unfavorable.

In order not to resort to such cardinal measures, it is enough to learn to prevent the symptoms that characterize the emotional stress and prevent the further development of neurotic disorders. There are several rules of psychohygienic, observing which one can achieve a stable balanced state and reduce the risk of stress factors:

Methods of struggle

Even if all the means of psychohygienic will be directed against the occurrence of psycho-emotional stress, no one is insured against the encounter with unforeseen circumstances, which have a strong destructive impact on the nervous system. It often occurs so that the mental state is exposed to stressful factors and to cope with stress, you need to resort to the help of special exercises that help achieve a calm perception of surrounding reality. It is worth changing your attitude to external manifestations that cannot be influenced. This is the first serious step that helps relieve a high voltage level.

Yoga relieves stress

There are several bodily exercises that relate to yoga and help relieve emotional loads. It has a beneficial effect on the work of the central nervous system, restores the body after overwork and long fulfillment of monotonous work.

When an adult is experiencing emotional tension and his mental state is not stable, adrenal glands produce adrenaline, which activates all the internal resources of the body and encourages it to act in spite of anything.

In order for physical health to be critical harm, it is necessary to spend the developed adrenaline as soon as possible, for this there is a bodily technique. To remove the growing psycho-emotional stress, a number of simple actions should be performed, which will help get rid of fatigue feelings:

1. Spend one hand over your head and slightly touch your fingers of the opposite ear.
2. To the tip of the nose to bring the middle and index fingers of another hand.
3. Change the arrangement of the hands: the right hand rises to the nose, and the left hand to the ear.

This elementary and effective method of treatment allows you to combine the activities of the hemispheres of the brain.

There is a way to combat emotional stress in the form of respiratory gymnastics:

1. Bend hands in elbows and squeeze your fingers into a solid fist.
2. Energetically stupid legs, straining the entire body and making deep breaths and exhalations.

Such a means of dealing with stress will be the most effective if performing this reception will be able to scream loudly. It helps to reset emotional shacks as much as possible and feel relief.

It is worth paying attention to the reception of the fight against the nervous stress in the form of muscle stretching:

1. Stand on your feet and straighten your back.
2. Make a deep breath, in exhale climb to socks.
3. At the breath, raise both hands, when you exhale omit and strongly strain the muscles.
4. Make a tilt forward, mentally getting rid of tension.
5. Save this position is about a minute and try to keep in it, but relax as much as possible.
6. Retribically return to its original position, perform movements that often perform animals after bathing, i.e., shake off "invisible drops".

This technique is recommended to make several times at a slow pace, until the feeling of pleasant freedom from the accumulated tension does not appear in the patient's body. These restoration methods are recommended to be used as relaxation, it will be worthwhile to drink a cup of herbal tea and take a cool refreshing shower.

Session of sand therapy

It is impossible not to mention the diagnosis and at the same time about the treatment of psycho-emotional disorders conjugate with the use of sand therapy. She studied by the famous Swiss psychologist Carl Gustav Jung at the beginning of the twentieth century. He noticed that this way of combating emotional tension and mental disorders has a colossal effect, and the interaction with sand gives a very important experience of reflection (self-knowledge) and helps to discharge the tension within itself.

Pets

Special attention deserves tactile contact with animals. It has been proven that domestic animal biofield affects the struggle against apathy caused by chronic fatigue. This is a quick way to restore the forces and the emergence of positive perception of the surrounding space.

Pets help remove tension

Exercise stress

Many people find salvation from psycho-emotional tension in sports, since there is a large number of his species, everyone can find a lesson for themselves.

The main thing is not to be addicted to the sport and not consider it the only key to the management of emotional problems: constant muscular voltage is not the best way to get rid of chronic emotional fatigue.

Conclusion

Whatever means to combat psycho-emotional voltage is chosen, the main thing is to achieve the goal and identify the essence of the problem that was the root of emotional troubles. It is important to learn how to manage personal time and learn to distinguish between those processes that are carried out during the day. For this purpose, method management techniques are excellent. In the concept, emotional stress each invests its meaning in accordance with the situation that has led to this reaction. But everyone who faces this problem immediately should be withdrawn its perception to a higher, conscious level.

Psycho-emotional tension in pedagogical activities

The work of the teacher belongs to professions associated with an increased psycho-emotional burden. It is due to the content, the essence of pedagogical activity and the background on which it is carried out.

The implementation of pedagogical activity occurs through interaction with a large number of people. These are students, colleagues, parents of students. Every day, a teacher in the process of labor should carry out dozens, hundreds of professionally determined interpersonal contacts with a fairly high psycho-emotional voltage. In most cases, these are emotional reactions that have a positive color. However, such a widest coolness of communication is in itself the potential possibility of the emergence of varying degrees of conflict, stressful or psychotrauming situations, which is accompanied by the development of negative emotions, an unfavorable emotional background.

Often, the teacher is forced to interact, communicate with a person who is "alexipatic" to him, with whom they already arose in the past or there are conflict relationships. It may be a student and a colleague. The Taste situation may cause an already short-term emotional reaction, but a long-term existing psychotrauming situation.

In pedagogical activity, the inconsistency of the expected, projected and actual results (for example, the results of the test work of students, a studio quarter, etc.) occur quite often. The work of the teacher pays the danger and "mental suggestion" due to certain monotony, repeatability in the process of fulfilling their professional duties. Especially often such a situation arises among teachers with a little experience.

In addition, a very peculiar psychological background, which is carried out by the work of the teacher. These are high community requirements for the general cultural, professional and moral qualities of the teacher. Increased interest in appearance, manner to speak, to "personal life."

Such a brief description of the psychological characteristics of pedagogical labor testifies to the possibility of both acute and chronic psychotrauming situations, the development of psycho-emotional overvoltage, which is considered as risk factors predisposing to the emergence of certain neuropsychiatric reactions and psychosomatic diseases.

Under the influence of more or less long mental traumatization, leading to emotional overvoltage, can develop netrosy-like stateor neurosis.

The disease begins to gradually, gradually. The main symptom is increased excitability and light mental and physical fatigue. A person becomes quick-tempered, annoyed even by a minor occasion. A similar increase in sensitivity to irritants coming from internal organs and various parts of the body can be explained by complaints of such people on unpleasant sensations in different parts of the body (headache, dizziness, ears, painful sensations in the heart, stomach, etc. ). Similar symptoms are called psychosomatic, because The cause of their occurrence depends on the peculiarities of the mental status of a person.

Increased excitability is expressed in a light occurrence of vegetative reactions (heartbeat, redness or pale the skin of the face, increased sweating). Often there is a tremor (trembling) of the age and fingers of elongated hands. Increased excitability is usually combined with rapid fatigue, which affects disaggeasing disability. There are often complaints about general physical weakness, lack of cheerfulness, energy, endurance to the familiar labor to this. Long active voltage of attention becomes impossible. In sufficiency of attention is often associated with insufficient fixation of certain events. This explains the complaints of "bad memory", forgetfulness.

Increased excitability and fast fatigue also appear in the rapid emergence of emotional reactions (sorrow, joy, etc.) and at the same time in their short-term, invalidness. Intolerance appears, waiting becomes unbearable. Sleep is broken, falling asleep is often difficult, sleep is not deep enough, with a suddenness of dreams. It is easily awakening under the influence of minor stimuli. After sleep, there is no feeling of cheerfulness, freshness, and on the contrary, there is a feeling of breakdown, drowsiness. By the middle of the day, well-being improved, and by the evening it worsens again.

The presence of unpleasant sensations from different parts of the body over time is enhanced, gives reason to suspect any beginners of severe diseases. Anxiety appears, anxiety about its condition. Unpleasant and painful sensations in various parts and body bodies and fear of illness with pathological fixation of attention on the slightest changes in well-being are increasingly enhanced. And gradually due to the violation of innervation of internal organs, individual psychosomatic symptoms can grow into psychosomatic functional changes of the organs, and in the future and in pronounced psychosomatic diseases. Often that functional disorders and cardiovascular diseases. At first, they are manifested by periodic unpleasant sensations in the field of heart, the localization and character of which are extremely diverse.

Heart painespecially accompanied by unpleasant sensations in the hands (more often on the left), sensation of air deficiency or even choking. Reception of nitroglycerin (means of removing pain during angina) does not give any noticeable improvement. Psychogenic heart rate disorders may occur. At the same time, complaints about the attacks of heartbeats not only at physical effort, but in the mornings (at the time of awake), when falling asleep and often at night (due to insomnia or superficial, intermittent, anxious sleep).

The neurosis-like state may cause a change in blood pressure in the direction of its increase or decrease. Most often this is a temporary increase in blood pressure under the influence of experiences or a sudden sharp rise in the type of hypertensive crisis.

When improving arterial pressedthere are unpleasant and painful sensations in the head (pressure, heaviness, buckling pain, drilling, drilling, tingling), noise in the ears, impairment of vision (the appearance of fog in the eyes, flashes color points, circles).

Under reduced pressurecomplaints can be unusually diverse and include lethargy, apathy, the feeling of harsh weakness and fatigue, in the morning the absence of cheerfulness, even after a long sleep, the deterioration of memory, scattered and instability, lowering the performance, the feeling of lack of air in peace, pronounced shortness of breath with moderate exercise, Powder of the heads and stop in the evening. The headache is characteristic (occasionally the only complaint), usually arising after sleep (especially daytime), physical or mental work. A stupid, grazing, tightening, sawing or pulsating headache captures more often with a lobnomatic or lobnotic area and continues from several hours to two days. In some cases, it proceeds by the type of migraine, accompanied by nausea and vomiting, and disappears from the use of cold, after a walk in the fresh air or exercise. Periodic dizziness with increased sensitivity to bright light, noise, loud speech, step-down when walking and a fainted state.

Frequent satellite of neurosis-like states - functional disorders of the gastrointestinal tract. These are not strong, but persistent painful sensations of various localization, often migrating throughout the abdomen. The most constant sensations of gravity, completeness, voltage, emptiness in the stomach. In some cases, complaints about nausea in the morning hours and periodic unbearable pain in the upper stomach departments are possible. Very frequent complaints about the unpleasant taste or bitterness in the mouth, heartburn and belching (more often than air, less often - eaten food or gastric juice) throughout the day or only in the morning, before meals.

No less typical complaints about appetite disorders - from a bad or very capricious appetite to full disgust or refusal to eat with loss of taste sensations. Possible complaints about persistent constipation or constipation, and replacing diarrhea.

Other manifestations from the internal organs during neurosis-like states and neurosis are possible. In all cases, the emergence of such symptoms should be consulted by the doctor.

Methods for removing psycho-emotional voltage

Experience shows that an effective means of preventing tension, preventing professional burnout syndrome is the use of ways to self-regulation and restore itself. This is a kind of safety equipment for specialists who have numerous and intensive contacts with people during their professional activities. These technicians were used and used now in working with educators during interactive classes in TMK, MBOU SOSH No. 56, during individual and group work with clients. The information presented in this article enters the information block of the program "Prevention of emotional burnout of teachers" and into practice on the organism self-regulation.

Natural methods of regulation of the body and self-regulation

The nature of man is such that he is committed to comfort, to eliminate unpleasant sensations, without thinking about it, not knowing what scientific words is called. These are natural regulation methods that include themselves, spontaneously.

Surely you intuitively use many of them. This is a long sleep, delicious food, communication with nature and animals, bath, massage, movement, dancing, music and much more.

The following natural techniques of the regulation of the body are distinguished:

laughter, smile, humor;

reflections on good, pleasant,

various movements of the type of sipping, muscle relaxation;

observation of the landscape outside the window;

viewing colors indoors, photos, other pleasant or expensive for the person of things;

mental appeal to the highest forces (God, the Universe, the Great Idea);

swimming (real or mental) in sunlight;

inhalation of fresh air:

reading poems;

saying praise, compliments to someone just like that.

Try to ask yourself questions:

What helps you raise the mood, switch?

What can I use from the above?

Mentally, and better on paper, make a list of these methods. Think some of them you can use consciously when you feel tensions or fatigue.

Unfortunately, such funds can not, as a rule, use at work, directly at the moment when a stressful situation arose or fatigue has accumulated. Are there any techniques that can be used during operation? Yes.

To begin with, it is important to understand what natural mechanisms for the removal of voltage and discharge, the increase in the tone you own; realize them; Go from the spontaneous use of natural ways to regulate to conscious in order to manage your condition.

Specialists involved in the problem of regulating emotional states, neuropsychic tensions, to manage them use special techniques consciously. It is them that is called the methods of self-regulation, or methods of self-formation, emphasizing the active participation of man.

Self-regulation is the management of its psycho-emotional state, achieved by the impact of man on itself with the help of words, mental images, muscle tone and breathing.

Thus, self-regulation can be carried out with the help of four fixed assets used separately or in various combinations.

As a result of self-regulation, three main effects may occur:

effect of calm (elimination of emotional tensions);

recovery effect (weakening the manifestations of fatigue);

effect of activation (increase in psycho-physiological reactivity).

Timely self-regulation acts as a peculiar psychohydic agent, preventing the accumulation of residual overvoltage phenomenon, contributing to the completeness of the restoration of forces, normalizing the emotional background of activities, as well as reinforcing the mobilization of the body's resources.

Bank of methods of self-regulation

1. Methods associated with breathing control

Breathing, his rhythm, is subject to all other life rhythms of our body.

Breathing plays in our mental life not the last role. The development of his breathing, its mechanisms is one of the paths that can cope with psychological problems and neurosis. Conscious respiratory control is one of the most ancient ways to combat stress and other psychological loads.

Breathing management is an effective means of influence on muscle tone and emotional centers of the brain. Slow and deep breathing (with the participation of abdominal muscles) lowers the excitability of nerve centers, contributes to muscle relaxation, that is, relaxation. Frequent (breast) breathing, on the contrary, provides a high level of body activity, maintains neuropsychic tension.

Proper breathing is a mood on the rhythm and emotions of thinking. You probably noticed about how much emotional state, the rhythm of emotions, changes our breath. Remember how it changed when you were excited when you expected the result of some important process for you. And how did you breathe when you learned some nice news?

Every time there is a special drawing of breathing corresponding to your emotional state. If you are excited - your breath is superficially and rapidly. If you are calm - it is slow and deep.

There is also an inverse dependence. In a difficult time for you, an emotionally tense moment, when breathing breaks down and the heart beats somewhere in the throat, you can calm yourself with help, right, breathing. To cope with your emotions will help you evenly and slow breathing. Sare as if you breathe, being in a state of deep peace.

To speed up the process, you need to keep the drawing of calm breathing, slightly increase the depth of breathing and its intensity.

In the same way, changing the rhythm of breathing, you can go from a relaxed calm condition to more active, vigorous. That is, changing the drawing of breathing, we can translate ourselves to any emotional state.

Of course, to secure this skill, it is necessary to consciously work out these transitions from one state to another. Practice, leveling irritation and aggression with a level, slow and deep breathing. And finally, feeling the decline of the forces while in the state of apathy, change the drawing of the breath, bringing it at what distinguishes the actively working person.

How to do it? Try when you are annoyed or angry, make up the way a man breathes, who barely woke up. Imagine that you are in bed, just you have dreamed of a pleasant calm dream. Here you woke up, and your breath is slow and calmly. Ten breath breathing, carefully tracking the accuracy of breathing just awakened a person (at the same time increase the depth and intensity of breathing, while retaining its drawing!). There will be no trace of negative emotions.

Breathing can change not only emotions. It strongly affects the thought, and hence the entire body. Breathing is associated with thinking and concentration, more precisely with intelligent rhythm. Having learned to breathe correctly, you can significantly improve your mental abilities. It is important to learn to breathe normally and control this process. Controlling the process of breathing, it is not necessary to cry. But when you are experiencing emotional discomfort, just check how you breathe. And if you find out that something is not in order and breathing is not adjusted if it is frequent, superficial and ineffective (i.e., not satisfying your requests), then take measures.

With natural and full breathing, the body takes a characteristic posture. On the breath of the head slips back, the shoulders are served forward and up, the stomach is drawn, the pelvis put forward forward, and the legs are moving away by themselves. With exhalation, all the indicated parts of the body move in the opposite direction, as if the person is preparing to be grouped, but not grouped. All this is possible only if you give the process of breathing, which I have been from the bottom of my heart, because in natural breathing there are many resources for our mental and even physical well-being.

Mastering natural breathing. Try to make the most complete breath with the participation of intercostal muscles, muscles of the upper shoulder belt and press. Implement the same deep exhalation. "Dodic-thread" the remaining air of two or three adhesives; Total 3-4 consecutive exhalations without inhalations. After a 3-5 second pause again try to breathe as much as possible. If necessary, spend this complex 3-7 times. Focus on the result, you must feel that your breathing has become free and complete. You should also feel that all three muscle groups (intercostal muscles, the muscles of the shoulder belt and the press) work coordinated, helping each other in ensuring breathing.

Check full breathing. In order to make sure that your breath is really complete, strain and keep the voltage for the longer possible time. Then make 2-3 deep spontaneous inhales and exhalations. Additionally, make sure that you do not interfere with any muscle blocks (a sense of muscular voltage in one of three areas: chest, shoulders, press). If you are defined by some kind of muscle, block, get rid of it with an additional voltage of this muscle group according to the corresponding scheme.

It would be ridiculous to completely abandon those tools to maintain spiritual well-being, which are hidden in breathing. In the process of evolutionary development, a clear relationship between deep and frequent breathing has developed, on the one hand, and the activation of the body on the other. At the same time, when the breath is demolished, the nervous system rests, and the body in the meantime restores and accumulates energy resources. During the inhalation, the mental state is activated, and during the exhalation there comes calm and relaxation of the whole organism.

If you have a sense of alarm, immersed in here and now, concentrate on your breathing. Feel only your breath. Sit with a straightened back and consider your breathing: once - when inhaling, two - with exhalation, three - with a new breath, four with a new exhale and so on. Continue only to ten, because with large numbers the respiratory account is complicated. Go away two or three such cycles. Acrove on each account. Pretend to pay your attention alone, just two, it is three, etc. Invest yourself in every number, follow your breath, behind your breath, exhale, pause. Pay attention to those obstacles that do not allow you to breathe in a complete measure, and eliminate them. In the process of breathing, feel the currents that occur in the body under its impact.

With increased excitability, anxiety, nervousness or irritability, increase the time for all three phases of the respiratory process: inhale-pause-exhale. Start from 5 seconds. Slow inhale for 5 seconds, Pause 5 seconds and exhale for 5 seconds. It is not necessary to breathe in such a rhythm for a long time. Follow the result and on it orient. If it is not difficult for you, you gradually increase the duration of each phase (pause - no more than 10 seconds).

This exercise should not be performed before work requiring high activity. It has a pronounced soothing effect, so it can be effectively before bedtime, if there are difficulties with falling asleep.

In order to raise a common tone, to collect the forces, the alternation of the phase of breathing should be as follows: inhale - exhalation - breathing delay for 5 seconds. Watch out for the result, on it orient. It is possible to increase the duration of the respiratory phases (each separately), but not much. Exercise should be carefully.

For emergency activation of internal resources: inhale must be less actively, and exhaling - forced, sufficiently sharply, with artificially created difficulty. Sit with a straight back, take your shoulders a little further, make a calm inhale for 3 seconds and exhale with power for six. Create a tension of the muscles of the language and larynx for resistance to passing air. Simultaneously with exhale, strain the muscles of the hands, chest and abdomen. More than 5-6 breaths should not be done.

2. Methods associated with the control of muscle tone, movement.

Under the influence of mental loads, muscle clamps arise, tension. The ability to relax them allows you to remove neuropsychic tensions, quickly restore forces.

How to do it?

It is said that wedge wedge is embroodble. And we do in this way. To achieve complete relaxation, you need to strain, as much as possible.

What do we have to do? First we will learn to consistently strain every group of muscles. After that, it will be necessary to master their simultaneous tension, and then we will talk about relaxation. Ready? Then let's start.

To fully relax, it is necessary to strain all groups of muscles: brushes - forearms - shoulders and yadplates - blades - face - Neck - Press - buttocks - crotch - hips - legs - feet.

So, learn to relax.

1. Go down the left hand in the fist so much as you can. If you squeeze your hand well, you can see that the knuckles of the fingers turned. If you now slowly smoke a fist, you will feel good how the muscles relax. It must be done with the rest of the muscles.

2. Socket the left hand in the elbow and strain the left biceps so that it become as convex as possible. Then completely relax the muscles. Let the hand hangs freely along the body.

3.Relax in the same way right hand.

4. Screw the muscles of the left moan. Bend your fingers into your feet. After feeling enough strong stress of the muscles of the foot, let it relax.

5. Screw the leg muscles. Touch your hand to them - and you will feel how the muscles are gradually becoming more hard. Pull the sock to strain the muscles better. Then relax them.

6. Put the foot and push it with one fear of yourself. You will feel that the muscles of the front of the thigh stiffen; They must be solid to the most hip joint.

7. It is the same to do with the muscles of another leg.

8.Clit to the whole body, pull up, reducing the muscles of the buttocks. Then relax the muscles.

9. Strain the abdominal muscles. Try to draw your stomach as stronger as possible. Now they relax sharply and allow yourself? Blind?.

10.Deep a deep breath and try to keep it as long as possible, straining the muscles of the chest. Then exhale.

11.Frave the shoulders and take them further back, then quickly twist them forward. Finally, lift them as high as possible. Try to keep your head motionless and try to get your shoulders ears. Most likely, you will not be able to do this, but at least try. Then relax and lower your shoulders.

13.tere relaxing the neck muscles. Tilt your head forward, then turn it first to the left, then right. Wrap your head back as far as possible. Relax neck muscles. Put the neck to make sure the muscles are really relaxed.

14.Dress your eyebrows up, then lower them. Do it several times, making sure that you feel like the facial muscles every time they strain. Then relax these muscles.

15. Cold eyes as stronger as possible. Imagine that someone tries to make you break up the eyelids and open your eyes. Hold them tightly compressed. Then, not opening up, relax the muscles of the face.

16. More a few circular movements of the lower jaw. Creep your teeth. Farm forehead. Smile as wide as possible. Relax all facial muscles. During the execution of these exercises, breathe slowly, deeply and smoothly. As you relax, try to breathe as much as possible.

In a well-relaxed muscle, you will feel the appearance of heat and pleasant severity. If the clip cannot be removed, especially on the face, try to smooth it with the help of light self-massage with the circular movements of your fingers (you can do grimaces - surprise, joy, etc.).

Relaxing in the ability to relax every group of muscles alternately, go to the next stage. Strain all muscle groups at the same time and in this position, create a maximum voltage. Mentally consider up to 10, concentrating not on the score, but on tension. On account 10 sharply relax, lean back and make a deep, calm breath. If necessary (determined by yourself), you can make an additional 2-3 deep breath. Relax for a minute. The exercise should be repeated at least 7-10 times a day until you learn how to quickly and fully relax without prior voltage.

This exercise must be used whenever anxiety appears as a means of first and emergency care. As well as during the attacks of internal stiffness, a sense of omble and under stress. And best practicing him daily. The ability to relax will certainly have to enter your life. Moreover, the overwhelming part of the time is better to spend in this state than in voltage.

Warning

Exercise is contraindicated in infections, pregnancy, as well as in cases where physical activity is limited by a doctor (for example, with vascular or neurological diseases).

If there are muscle pain, not related to one or another chronic disease, make yourself a massage and continue classes in the same mode.

It is likely that chronic muscle tension in some sections of your body are higher than in others. For example, if you are more suffering from anxiety, most likely you are harder to relax your shoulders, neck muscles and lower extremities. If in everyday life you have to hold back irritation and aggression, then pay special attention to the cheekbones, the tension of the hands and the muscles of the back.

It's not enough to learn to relax. It is necessary, firstly, be able to arbitrarily, if desired, enter this pleasant and, of course, the useful state of physical relaxation; secondly, do not forget to tone your muscles before loading; And finally, make relaxation natural for itself.

3. Methods associated with the influence of the word

It is known that the word can kill, the word can save. The second signal system is the highest regulator of human behavior. The verbal impact involves a conscious self-sustainment mechanism, there is a direct impact on the psycho-physiological functions of the body.

The remarkable means of self-regulation are formula-mood. Formula-mood is positive, i.e. the statement we need. It looks like a white paint, which covers a dirty spot from above. If it will close everything a stain with a thick layer, then the dirt will not be visible - it will disappear, and the sheet will be clean again. As a result, in our life there will be no problems caused by our erroneous belief. The thicker layer of paint, the more reliable we are protected from the emergence of our erroneous beliefs. If the layer of paint is thin, then the stain can sharpen through it and spoil our life again. That is why the formula-mood needs to be repeated long and as emotionally emotionally. The time and energy invested in them is proportional to the amount of paint that will cover a dirty spot.

When you first pronounce the formulas, you may seem like this method is hopeless. Imagine that you planted seed. It first germinates, then hesitates the roots, and only after that the sprout makes his way out. There should be time so that the sprout turn into an adult plant. Similarly, with mold formulas. Be patient.

In order to get rid of erroneous beliefs and idealization, it is necessary using self-program techniques to displace them from consciousness and replace positive and useful statements.

Options for working with formulas to rewrite your hands at least 100 times. You can rewrite no more than 5 times a day, so it will take about a month.

To memorize positive statements (or record on paper and carry with you) and mentally repeat them. Total repetition time - 3-5 hours total. It is very effective to record on the cassette of the formulas uttered by you. Listen to them before bedtime. Staff your new positive formulas in any way available for you: in your thoughts, in your conversations with yourself or others, using blog entries.

Remember the rule - the formulation of self-sufficiency is built in the form of simple and brief statements with a positive orientation (without a particle "not").

Self-like. This is a short, tearing order made by yourself. Apply the self when you are convinced that it is necessary to behave in a certain way, but you are experiencing difficulties. Talking calmly! Silent, do not succumb to provocation! - It helps to restrain emotions, behave adequately, comply with the requirements of ethics and rules of work.

Formulate the self.

Mentally repeat it several times. If possible, repeat it out loud.

Self-programming. In many situations, it is advisable to look back, remember about your successes in a similar position. Past successes tell a person about his capabilities, about hidden reserves in spiritual, intellectual, volitional spheres and instill confidence in their abilities. Remember the situation when you coped with similar difficulties.

Word the text of the program, you can use the words "exactly today" to enhance the effect:

"It is today that I will succeed"; "It is today that I will be the most calm and weathered"; "It is today that I will be resourceful and confident"; "I am pleased to talk a calm and confident voice, show a sample of excerpts and self-control."

Mentally repeat it several times.

Self-binding (self-perturbation). People often do not receive a positive assessment of their behavior from. This, especially in situations of increased neuropsychiatric loads, one of the reasons for increasing nervousness, irritation. Therefore, it is important to encourage yourself.

In the case of even minor success, it is advisable to praise yourself

mentally speaking: well done!, smart!, Great happened!.

Find the opportunity to praise yourself during the working day at least 3-5 times.

4. Methods associated with the use of images

The use of images is associated with the active impact on the central nervous system of senses and representations. Many of our positive sensations, observations, we do not remember impressions, but if you awaken memories and images, with them related, then you can survive them again and even strengthen. And if we actually impact the word to consciousness, then images, imagination discover our access to powerful subconscious reserves of the psyche.

To use images for self-regulation:

Specially remember situations, events in which you felt comfortable, relaxed, calmly, are your resource situations.

Do it in the three main modalities inherent in a person. For this remember:

1) visual images of the event (what you see: clouds, flowers, forest);

2) Hearing images (what sounds you hear: bird singing, murmur stream, rain noise, music);

3) Feeling in the body (what you feel: warm sunlight on your face, splashing water, smell of blooming apple trees, strawberry taste).

When feeling tension, fatigue:

1) Sit comfortably, if possible, closing your eyes;

2) breathe slowly and deep;

3) Remember one of your resource situations;

4) live it again, remembering all those who accompany her visual, auditory and bodily sensations:

5) Stay within this situation for several minutes;

6) Open your eyes and return to work.

We wish you success in mastering these techniques and be healthy!

Psychologist teacher

Unfortunately, it is impossible to completely get rid of stresses, they will always accompany us throughout life. But to reduce the impact of stress per person to a minimum is quite possible.

Stress resistance is the ability of a person to withstand the action of stressful factors. This is a kind of prevention of stress. There are such methods for the prevention of stress:

• physical: Sport, Proper Food, Fresh Air, Full Sleep, Timely Leisure;
• psychological trainings: affirmation, meditation, "health formula";
• household: Hobby occupation (for example, needlework, running, swimming, walking, pet-friendly);
• spiritual:

1) know yourself at the genetic level
2) learn to live in accordance with your own genetics
3) clearly define your place in space, engaged in your favorite thing.

These and other methods of energy protection against stress can be found in more detail by posting the reception to a practical psychologist in Simferopol.

Psychological fatigue

The widespread concept associated with the loss of mental energy and the need for its restoration, rest.

This is a long period, throughout which a person feels a certain decline of strength on the psychological and physical level. The body loses the ability to fully restore during the rest.

The causes of psychological fatigue can be long-term stressful states, problems at work, personal difficulties, monotonous and monotonous activities, boring and unloved work. Sometimes psychological fatigue can be experienced, even by doing a favorite thing, if it does not switch or change the situation on time. Often young parents, despite greater joy, become victims of psychological fatigue due to monotonous and dense schedule.

In most cases, fatigue can be overcome using a full-fledged rest. But, unfortunately, it does not always help. It all depends on the reasons that caused this condition. At the beginning, it is necessary to find out what exactly the person and vital energy takes out. It may be strong experiences, explicit or hidden from your consciousness. Strong emotions, resentment, pride, feeling of guilt or unfulfilled duty. Unrealizations in terms of labor activity or in terms of family and relationships. There may be a lot of reasons, and they are not always apparent and understandable to humans.

If you do not know what exactly caused your condition, contact a psychologist in Simferopol Victoria Solovyeva. It will be able not only to find out the causes of your psychological fatigue, but will help you return to you a normal lifestyle, filled with energy, joy and meaning.

Ways to combat psychological fatigue:

• A sufficient amount of high-quality drinking water will help to fill the lack of energy.
• The correct power supply will allow you to reinforce and reduce the feeling of weakness and powerlessness.
• Everyday physical exercise will strengthen blood circulation, they will remove the internal tension and fatigue, help feel cheerful, full strength and energy.
• Full sleep is the guarantee of the proper work of our nervous system, it provides both physical and psychological rest.
• Communication with pleasant and help switch and recharge your positive energy.
• A visit to various events dedicated to self-knowledge and work on themselves will add sense and awareness of your life. For example, psychological trainings in the center of Victoria Solovyva "Acquaintance with me" at the first visit allow you to get rid of the accumulated psychological fatigue and cause the desire to act and move forward.

Psychological (nervous) tension

This is a psychological state in which a person is constantly experiencing excessive psychological tensions, nervousness in communicating with people when performing any activity.

Such a state usually poorly affects human performance. Leads to different errors, inadequate reactions on occurring events. It causes unpleasant emotional experiences and a feeling of dissatisfaction. Staying in such a state, a person can show uncontrolled aggression, provoke conflict situations. It is difficult for him to control his own emotions.

There are many factors capable of calling a nervous voltage in humans:

long stress, heavy loads, fatigue, conflict relationship, communication with unpleasant people, complex and confusing life situations. No possibility of self-realization and career growth. Conflicts in the team. Family problems. Financial difficulties. Harmful habits, alcohol abuse.

If your nervous tension is caused by any unresolved problem or a difficult life situation, you can not do without the help of a qualified psychologist in Simferopol. In this case, only getting rid of the cause, you can solve the problem, and with it there will be a psychological stress.

Very often, the reason for this state is also the unfavorable setting that surrounds us. A modern man acutely feels negative factors of urban life. Accelerated rhythm of life, big load. It is necessary to communicate with a large number of people carrying different, often negative energy. In this case, to prevent the appearance of nervous tension, you need to pay more attention to your lifestyle, try not to accumulate the negative, and get rid of it in a timely manner.

Ways to combat psychological tension:

Passive - you can stay alone, see your favorite movie, read a good book, walk in the park, listen to pleasant music, drink soothing herbs, make a massage, go to the sauna, make breathing gymnastics, to do aromatherapy.

Active - take a journey, preferably at the place where you have long wanted to go, or where you were once very good. Try sports game outdoors. Prepare a delicious unusual dish. Make a permutation in the room, update the interior.

For women, visiting beauty salons, light shopping, girlfriends with girlfriends is also helpful. Some good fit fit.

For men - Fishing, Bowling, Billiards, watching sports matches in the company of friends.

Modern cities are able to offer us many more ways to have fun and relax. Everyone can choose to their own taste.

Stress translated from English means "pressure, voltage" and is a complex of physiological reactions arising in the human body in response to the impact of various adverse factors (stressors).

Stress factors are different and diverse. So, for example, a sharp sound, high or low temperature, fluctuation of atmospheric pressure, and the like. Can lead to stress.

Moreover, stressful reactions are inherent not only to a person with its highly developed nervous system, but also a lower animal, not having a nervous system at all, and even plants. Thus, it becomes clear that stress is not just nervous tension. This is an answer of the body or any living system, fabric to the requirement for it. The main and ultimate goal of such an answer is to adapt to the changed conditions. Stress is proposed by the Canadian physiologist G. Siele in 1936. It is appropriate if we talk about stress at all.

If we are talking about stress as a factor of the risk of arterial hypertension, it means psycho-emotional, nervous stress. Psycho-emotional stress is an integral part of the life of people in developed countries. Here the person is constantly, daily faces with an accelerated pace of neuro-strained life and work with a shortage of time, difficult interpersonal relationships. At the same time, prolonged conflicts often arise, which are the source of negative emotions. Of these, socially-conditioned: service, family, domestic ones are strongest.

Especially stressing for a person life situations emerging from under its control (the death of loved ones, natural disasters, etc.). Scientists Holmes and Rage based on perennial studies have drawn up a list of the most frequent changes in the life of stress. Some of them are shown below. The sequence in this list is determined based on the emotional significance of each event.

Event of life	Unit of importance
1. Death of the spouse (spouse)
3. Gap with partner
4. Saving a sentence in prison
5. The death of a close relative
6. Injury or illness
7. Retirement
8. Family member disease
9. Change of place of work
10. Rising debts
11. Conflicts with bosses
12. Violation of sleep
13. Penalty for violation of traffic rules

As can be seen from the table, the most dangerous for humans are intense psychotrauming events caused by the loss of very close people.

Is it possible to live without stress? Science approves - it is impossible. After all, adapt to new conditions we must constantly. Life is a permanent source of change. By and large, life is the main source of stress, so you can only get rid of them with the arrival of death. It is impossible to eradicate stress, but in our power to arrange their own life so as to receive pleasant stress and get rid of unpleasant. Yes, there are, it turns out, and pleasant stresses.

Stresses are divided into emotional-positive (childbirth, enhancement by service, etc.) and emotional-negative. On the household, when we say "struggle with stress", "consequences of stress", we usually mean an emotional-negative type of stress.

Also varying short-term and long-term stress. They differ differently on health. Long term stress carries more severe consequences.

How does stress arise?

When a conflict situation requires a rapid response and immediate response, adaptive mechanisms are triggered in our body. Biochemical reactions occur at an accelerated pace, increasing the energy potential of the body and allowing you to react to a threat with triple force. The adrenal glands increase the emission into the blood of adrenaline, which is a high-speed stimulant. The "emotional center" of the brain is hypothalamus. It transmits the hypophism signal and adrenal cortex, which increases the synthesis of hormones and emissions to blood.

Hormones change the water-salt balance of blood, increasing pressure, increasing the heart rate, improving the need of the muscle of the heart in oxygen, narrowing brain, renal and peripheral arteries, stimulate the rapid digestion of food and exempt energy, increase the number of leukocytes in the blood, stimulate the immune system, provoke The occurrence of allergic reactions, increase the level of sugar and increase the frequency of breathing. Man is ready for battle. All described changes are aimed at mobilizing the resources of the body on the principle of "Fighting-flight" and are protected, adaptive.

But the time of external reactions, unfortunately, passed. In the modern world, stress most often has internal manifestations and reasons. Now a person catch up with a bus, and does not run away from hazardous animals; He is afraid of boredom and old age, and not a snowy avalanche; He struggles with poor mood or irritation, not with enemies or wild animals.

Of course, in a stressful situation caused by such reasons, rest and relaxation would be more useful than increasing cardiac activity and blood pressure (AD). But our body responds to unforeseen situations by the traditional cascade of reactions, of which can not be arbitrary.

If the stress is emotionally positive, the situation is short and is under your control, there is nothing to fear: the body has all the opportunities to relax and recover after the explosion of the activity of all systems. In a similar case, the reaction of the body is returned to the normal, inherent tempo, the work of vital organs is included in its usual channel, and the body continues to function in the usual mode. But if the stress is emotionally negative, long, the situation is outside your control and the body has no chance to normalize already activated processes, it is necessary to prepare to meet the consequences of the current critical state.

When the organism systems that manage your psycho-emotional state work with overload and negative stress lasts long, symptoms of physical and psychological exhaustion begin to appear. So, there is a breakdown of adaptability and development of diseases. Otherwise, this is called Distress or the step of depletion of "adaptation energy". And here it is important to remember the statement of the city that "stress is all that leads to the rapid aging of the body or causes disease."

If you have at least one of the following signs, then the presence of chronic, long-term stress is very likely:

The inability to focus on something

Frequent errors in work

Memory deterioration

Chronic fatigue

The number of repurchased cigarettes increases sharply

Work does not cause former joy

Alcoholic beverage addiction

Headaches

Sleep disorders (insomnia, drowsiness, etc.)

Back pain or neck

Attacks of irritation

Constipation or diarrhea (diarrhea)

Chest pain

Attacks of dizziness

Sharp deterioration of hair and nails

Skin disease

Rheumatoid arthritis

Allergy

Heartburn, ulcerative disease and other diseases of the digestive

Cardiovascular diseases (hypertension, hypotension, atherosclerosis, heart attacks, heart failure)

Perhaps these symptoms and diseases are not caused by stress, but it is exactly that stress agitates their manifestations. Already for one this reason, it is worth not postponing, to do its psycho-emotional state.

The connection of emotional stress with the development of AG was studied in population studies. It has been shown that the level of blood pressure is higher in population groups subject to chronic stress: among the unemployed and persons dismissed from work working with constant neuropsychiatric stress living in overcrowded areas and communal apartments.

One of the serious problems of struggle with stress is that it causes a sense of anxiety, and together they involuntarily activate the nervous system. Often it is necessary to see the surprise of patients when they learn that all numerous painful symptoms seemed by the signs of a serious illness are "just" by the reaction to stress. About 40% of directions to the cardiologists about the reinforced heartbeat and other heart activities are directly related to the stressful situation. Approximately the same percentage of directions to neuropathologists (due to headaches) and gastroenterologists (due to pain in the stomach) are also associated with stress.

Thus, you can make sure that many of your health problems are associated with the inability to cope with tension. Then you will be enough to learn how to apply the methods of dealing with stress. So, almost all methods for overcoming stress disintegrated into three large groups:

1. Recognition of the problem

means the ability to realize the emerging condition of stress and decide what you can cope with. In such cases, it is very helpful:

Make a list of all situations that lead you to stress

Ask yourself why it happens

Expand your ideas about the situation using imagination.

Find a little time in the evening and try to remember how you coped during the day with stressful situations. Evaluate the "stressful strength" of each such situation, putting 1 point in cases where stress was minimal, and 10 points, when it reached the maximum level with which you are able to cope.

Identify the stress level described in the last day, relax and do the following: Sit comfortably, close your eyes, make your clothes anywhere else shy you. Smoothly and deep breathing, carefully "Peel" into your body, as if in your head you have a camcorder hidden to identify the "points" of the voltage. Focus on tense muscles and imagine how with each exhale the drop voltage behind the drop goes through the legs into the floor.

A few minutes later, think about the level of voltage of this day. Ask yourself what a question or event has become decisive for it. Try to imagine the situation or this person from the perspective of a third-party observer.

Now take a deep breath, open your eyes and ask yourself:

¨ Why the stress level assessment was so high (low)?

¨ What was the most unpleasant for you?

¨ Does it happen like this in your life before?

¨ How do you understand what happened?

¨ What other thoughts appeared when you submitted this stressful situation?

This exercise will help you determine stress factors, and this is the first and very important stage that will allow you to choose a way to overcome it.

For example, Anna, a young mother, did this exercise so. After removing the overall stress and enjoying complete relaxation, she thought about stress level and appreciated it in 7 points. Conveniently sitting in a chair, Anna gave the opportunity to think freely and disappear. Then a picture arose: her children quarreled and fought, which happened quite often, despite all her efforts to prevent this. After some time, she was able to say his feelings as follows:

The assessment of stress was so high, because I was very frustrated by the behavior of children, although nothing terrible happened to them

The main trouble for me was to noise that children created

The same feelings arose with me and before, when the husband, by his usual, increased the voice of disputes with me, that I was very offended by

Loud noise very quickly caused my reaction, expressed in general voltage

Other thoughts concerned the vague memories of how I myself fought when I was a child. In addition, I realized that sometimes I myself feel the desire to beat children (although I never do it)

Thanks to the exercise, Anna understood what situations and why they become stressful for her. And now, when it is necessary, it can apply a specific acceptance of the stressful situation. These ways and techniques, she mastered gradually.

2. Self-help

ensures the acquisition of the skills of control over their thoughts or installations and, if necessary, their mandatory use, as well as the ability to take care of themselves. To do this, you need to learn to relax and create a positive sense of confidence.

3. Solution to the problem

means mastering some special skills, such as, for example, the ability to distribute time, training confidence, as well as aware of the borders of their responsibility and the legality of the requirements for you.

About chronic diseases are well known that they are cured longer and more difficult to sharpen. Long-term stress is no exception. If life causes a lot of pain - it's time to go. This is a daily and long process, but the results will be worthy of your work.

So, do not allow conflicts to delay!

Allow conflicts and misunderstandings as soon as possible. If your attention is concentrated on the offense, it is difficult for you to get out of stress. It is very important to get rid of irritation to protect your heart. This will give you the opportunity to keep control over yourself and do not withdraw the conflict for a new round. Try to realize that you are experiencing emotions. If this is anger or resentment, tell me another person: "I am angry or" I am offended. " Such honesty and, by and large, the responsibility of the behavior of a mature person will avoid the unpleasant consequences of the incorrect splashing of your emotions.

Unfortunately, many of us are accustomed to climb their anger into offensive and cruel words. And we say they are more often closest and loved by people. It will be better if you immediately explain your irritation, and even better - its causes, their loved ones. Then there will be no unnecessary quarrels and unnecessary offenses.

Expressing your discontent, do not generalize: talk about a specific case that brought you into rage. Testing a desire to quarrel, express indignation and anger, do not remember the past, speak only about the situation that bothers you.

Ultimately, if a person is trying to explain to you, listen to him; If he apologizes, accept them. Try to finish an unpleasant incident as soon as possible. Please note: showing restraint in the most fundamental conflict, you do not become a weak side. On the contrary, you take yourself the role of a mighty and strong elephant, and your opponent is not enough to the opponent's role.

Laugh! Smile! As often as possible!

It has long been known that laughter is the best medicine that is especially acting against stress. When you laugh, the facial muscles are resting, emotional tension falls, a positive sensation appears. This is the best means of combating diseases and, above all, with yourself.

In the end, if something does not suit you, you need to change either the situation or your attitude towards it. In many cases, when the situation is not amenable to fast change, you can afford just to ride it. The ability to see a funny or funny in your own difficulties is the best way to change your attitude to the problem. The famous Danish cartoonist Herluf Bidstrup has become famous for the fact that comical coming literally in everything he saw.

Nurse for the best

If you expect trouble, then most often they happen. Because of concern and stress, your behavior changes, you mentally lost the situation and unconsciously carry its image in front of you. Such a "forecasting situation" may well be the cause of negative self-perception. You will fail your behavior, the surrounding react to it accordingly, and the trouble occurs. With great confidence, you can say that you yourself are to blame in many of your failures.

Try the other, positive, perception of the world, and you will help yourself reduce your stress. Look at yourself with other eyes, change your idea of \u200b\u200byourself and about your place in this world. No matter how much things are the joyful perception of themselves and their prospects are essentially closer to the pessimistic approach.

Avoid privacy with problems

Do not be afraid to declare others that you have problems or about what, in fact, they conclude. Stoicism, which is necessary, for example, in the chair at a dental physician, is completely undesirable in stress. He deprives you friendly support, the opportunity to accept and understand another point of view, depletes spiritual and physical forces, denies sympathy and sympathy, the feeling of his friend's elbow. People who have many friends turn out to be in a more profitable position: they will be in difficult life situations. The reason is or a consequence, but social isolation often leads to depression and even suicide.

Sports

Pick up the opponent's partner and the sport that you like. If you constantly break into prove your superiority, prefer individual classes. At the very least, some of the exercises should be rhythmically repeated. As a newborn baby falls asleep with a calm uniform swinging, and you, following rhythmic movements, take the lost sense of control and safety. Exercises should not be fulfilled. Some concentration of attention on physical exercises leads to the weakening of the impact of stress. Focusing on the exercise, you narrow the framework of your world to such sizes that are absolutely difficult to keep under control.

Exercises should be sufficiently difficult to adrenaline accumulating during stress, used entirely. If physical exertion is insufficient, excess adrenaline will make you irritable and nervous.

Clear correctly

Balanced rich in vitamins of food will help increase the resistance to stress. Eat at least 3 times a day, be sure to include in your diet:

¨ Many coarse food, especially solid grain and croup

¨ Many fruits and vegetables

¨ Many fresh clean water

¨ Little Fatty Food, Vegetable Oils and Proteins (Meat, Bird, Fish)

Support your useful habits

If you have no, do not be lazy to start them as soon as possible. Let exist in your life something that creates a feeling of dimension and constancy.

Along with this use the following techniques:

1. Relax in any situations as soon as you feel that everything is not going on as you would like

2. Do not copy, splash accumulated negative energy

3. Play with your children and pets

4. Find a time for pleasant things and households.

5. Chat with close people about difficult questions.

Try to fulfill these rules every day and after a while you will find that the events that previously knocked out of the rut is not so scary.

In conclusion, we note that the main method of struggle with stress is psycho-relaxation therapy. It belongs to the autogenic training, meditative techniques, progressive muscular relaxation and MN.D. We will deal with hypoxic relaxation respiratory training, which are easy-welfare and reproducible at home, as well as effective to eliminate stress voltage.

Guided by those rules that we are talking about today, you will find that stress from the opponent's opponent becomes your ally and even assistant. "Curbed" stress is a magnificent energy resource. Barely bargain it in the wagon of your destiny.

V.Resbovsky, Infosure "Health of Eurasia"

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Doctor Vlad advises

My name is Vladimir Vitalevich Bachmennikov.

I graduated from Saratov in 1979 with a specialty pediatrician. Improving the qualifications of military surgery of 1983, Ultrasound of 1985, acupuncture (acupuncture) 1991 in Russia, since 1991, he worked as a reflexology of a common profile (not only children). Successfully licensed to work in Illinois. The internship was held in Gordin Medical Center. Currently, I work for private reflexology. Here, on the site I am talking about this technique. I bring examples from your more than 20 years of practice in the field of reflexotherapy. I also try to acquaint site visitors with the latest, interesting news in the field of medicine and health from around the world.

All the best!

Yesterday I took a video with myself in the lead role, today public. I think that these exercises may be interested in people who want to lose weight, but not really turns out yet. I remember perfectly, as I just decided to start practicing my body, my body. What is offered on the Internet on video muscular guys ...

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Also very simple, but effective exercise. Like all I have previously shown in my video. By the way, here is a section of the video about weight loss on my Youtube channel: physical education and skin. There, in the video, I promised to put a link to the video in which I show how to make a medical ball from the old basketball ball. Perform ...

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Yesterday I removed another video with myself in the lead role, the public today. I think that these exercises may be interested in people who want to lose weight, but not really turns out yet. I remember perfectly, as I just decided to start practicing my body, my body. What is offered on the Internet on video muscular guys ...

Speech.

The nature of man is such that he is committed to comfort, to eliminate unpleasant sensations, without thinking about it. These are natural ways of regulation, which turn on by themselves, spontaneously, in addition to human consciousness, so sometimes they are also called unconscious.

Surely you intuitively use many of them. This is a long sleep, delicious food, communication with nature and animals, bath, massage, movement, dancing, music and more. Unfortunately, some funds can not, as a rule, use at work, directly at the moment when the intense situation arose. Are there any techniques that can be used during operation? Yes. First you need to deal with what natural mechanisms for removing voltage and discharge, you own the increasing tone.

Exercise "I'm happy"

Everyone is sitting in a circle. One chair is free. He starts the one who has a free chair on the right. He must say: "And I am happy." The next one who had an empty chair turned out to be replant and says: "And I, too," the third participant says "And I study at ... (calls the name of any participant). The one whose name was called, runs on an empty chair and calls the way to raise the mood, then everything is repeated at first.

Discussion. Which of the proposed ways to raise the mood seemed to you the most interesting?

Allocate the following natural organism regulation techniques:

Laughter, smile, humor;

Various movements of the type of sipping, muscle relaxation;

Viewing houseplants indoors, photos and other pleasant or expensive for the person of things;

Mental appeal to the highest forces (God, universe);

- "bathing" (real or mental) in the sunshine;

Inhalation of fresh air;

Reading poems;

Saying praise, compliments to someone just like that.

And if you do the problem of regulating emotional states, neuropsychic tensions, special techniques are used to manage them consciously. It is them that they are called the methods of self-regulation (or methods of self-formation), emphasizing the active participation of man.

Self-regulation - This is the management of its psycho-emotional state, achieved by the impact of a person on himself with the help of words, mental images, muscle tone and breathing.

Thus, self-regulation can be carried out with the help of four fixed assets used separately or in various combinations.

As a result of self-regulation, three main effects may occur:

Effect of calm (elimination of emotional tensions);

Recovery effect (weakening the manifestations of fatigue);

Effect of activation (increase in psycho-physiological reactivity).

Acquaintance with the bank of methods of self-regulation and self-formation.

1. Methods associated with respiratory management.

Breathing control - This is an effective means of influence on muscle tone and emotional centers of the brain. Slow and deep breathing (with the participation of abdominal muscles) lowers the excitability of nerve centers, contributes to muscle relaxation, that is, relaxation. Frequent (breast) breathing, on the contrary, provides a high level of body activity, maintains neuropsychic tension.

- Breathing control

Sitting or standing try, if possible, relax the muscles of the body and focus on breathing. At the expense of 1-2-3-4, do a slowly deep breath (while the stomach is protruding forward, and the chest is fixed); The following four accounts are resetting breathing; then smooth exhalation on account 1-2-3-4-5-6; Again the delay before the next breath on account 1-2-3-4. After 3-5 minutes of this breathing, you note that your condition has become noticeably calm and balanced.

Breathing technique "Pushinka"

Imagine that in front of your nose at a distance of 10-15 cm hanging the fluff. Breathe only your nose and so smoothly, so that the fluff does not overtake.

Breathing technique "Ball"

Close your eyes and imagine a light ping pong ball. Inhale - and the ball slowly and smoothly rises from the center of your belly to the throat. Exhalation - and the ball also slowly sinks down. Inhale - the ball slowly rises up, exhale - gently lowers down.

2. Methods associated with the control of muscle tone, movement.

Under the influence of mental loads, muscle clamps arise, tension. The ability to relax them allows you to remove neuropsychic tensions, quickly restore forces. In the free minutes, rest pauses, master the consistent relaxation of various muscle groups. Since it is not possible to achieve full-fledged relaxation of all muscles, you need to focus on the most intense parts of the body.

Exercise on relaxation of various muscle groups.

Sit comfortably, if you can, close your eyes; Breathe deep and slowly; Come on the inner eyes all over your body, ranging from the top to the tips of the toes (either in the reverse sequence) and find the places of the greatest voltage (often there are mouth, lips, jaws, neck, head, shoulders, belly); Try to strain the locations of the clips even stronger (to the muscles trembling), do it on the breath; feel this tension; sharply reset the voltage - produce on exhalation; Make so few times. In a well-relaxed muscle, you will feel the appearance of heat and pleasant severity. If the clip cannot be removed, especially on the face, try smooth it with a light self-massage with the circular movements of your fingers (grimaces can be done).

Exercise "Vessel with Liquid"

Take a convenient posture. Close your eyes and begin to imagine that your heels through the soles of the legs (or from the painshush) begins to flow the flow of a warm viscous liquid of gold or silver color. Your body is an empty vessel, which with pleasant sensations of heat and gravity poured from the outside this liquid. These ideas should be accompanied by real feelings of heat and severity. Muscles are becoming sluggish and relaxed.

Exercise "Wave Relaxation"

Take a comfortable posture, imagine that there is a wave relaxation along your body. She is very similar to a sea wave rolling on you when you sit on the seashore. Only the sea wave is flowing for you, and the relaxation wave passes directly through you. Make a few relaxation waves through ourselves, and all your body muscles will weaken, become sluggish and soft. At first, until you achieve a steady feeling of a wave of relaxation passing through the body from top to bottom, this exercise must be done sitting or lying. Then these sensations can be called in any position.

3. Methods associated with the influence of the word.

It is known that "the word can kill, the word can save." The second signal system is the highest regulator of human behavior.

The verbal impact involves a conscious self-sustainment mechanism, there is a direct impact on the psycho-physiological functions of the body.

The formulations of self-sufficiency are built in the form of simple and short statements with a positive orientation (without a particle "not").

Self-like. Self-approach is a short, rippled disposal made by yourself. Apply the self when you are convinced that it is necessary to behave in a certain way, but you are experiencing difficulties. "Talk calmly!", "Silent, silent!", "Stop!" - It helps to restrain emotions, behave adequately, follow the rules of ethics and rules for working with people. Formulate the self. Mentally repeat it several times. If possible, repeat it out loud.

Self-programming.

In many cases, it is advisable to "look back", remember about your successes in a similar position.

• Remember the situation when you coped with similar difficulties.
• Word the text of the program, you can use the words "exactly today" to enhance the effect:

"It is today that I will succeed";

"It is today that I will be the most calm and weathered";

"It is today that I will be resourceful and confident";

"I am pleased to try to talk a calm and confident voice, show a sample of excerpts and self-control"

• Mentally repeat the text of the program several times.

Self-binding (self-perturbation)

People often do not receive positive assessments of their behavior from. This, especially in situations, increased neuropsychiatric loads, is one of the reasons for increasing nervousness, irritation. Therefore, it is important to encourage yourself. In the case of even minor success, it is advisable to praise yourself, mentally speaking: "Well done!", "Umnets!", "It turned out great!". Find the opportunity to praise yourself during the working day at least 3-5 times.

4. Methods related to the use of images.

The use of images is associated with the active impact on the central nervous system of senses and representations. Many of our positive sensations, observations, we do not remember impressions, but if you awaken memories and images, with them related, then you can survive them again and even strengthen. And if we do in the word to consciousness, then images, imagination discover access to powerful subconscious reserves of the psyche.

To use images for self-regulation, resort to the following:

Specially remember situations, events in which you felt comfortable, relaxed, calm, is your resource situations. Do it in the three main modalities inherent in a person. To do this, remember visual images, events (what you see: clouds, forest, flowers); Hearing images (what sounds you hear: bird singing, murmur stream, rain noise, music); Feeling in the body (what you feel: heat of sunlight on your face, splashing water, smell of blooming apple trees, strawberry taste).

With a sense of tension, tightenfully sit comfortably, if possible, closing the eye; Breathe slow and deeply; Remember one of your resource situations; take it again, remembering all those who accompany her visual, auditory and bodily sensations; Stay within this situation for several minutes; Open your eyes and go back to work.

Imagine a conflict situation, make sure that sensations arise in your body. Often in such situations there is a uncomfortable condition for the sternum (pressure, compression, ripple). Close your eyes, look at the inner eyes into the sternum area and imagine the raging "fiery sea" of emotions. Now visually scold this sea to a smooth mirror. What do you feel now? To try one more time.

Of course, the misfortune of loved ones, public catastrophes, failures in work, their own misses may not be upset by a person. But it should not be considered such failures by irreparable catastrophes. What can be corrected. And not - and the court is not, as they speak in the people. Large wisdom is contained in the saying: "Lord, give me the strength to change what I can change, patience - accept what I can't change, and the mind is to distinguish one of the other.

5. Ways to activate the resource state.

Being in a resource condition, you can act much more effectively in a conflict situation, while maintaining your health, and the health of others. For example, you are traveling in a beautiful mood, sharp braking - and a massive man comes to your leg. What are you doing? (Friendly, with humor we leave the situation.) And now you are infinitely tired, the bags pull the hands. You stepped on foot. How do you react? (I shout, offending, be angry. Even tear let it.) What is the difference? In a resource state.

I propose an exercise that will help to activate your resources. Remember that skills and skills occur with repeated repeat. When you feel a concerned, angry, then, most likely, behave impulsively and do what is actually exactly the opposite of what you really want.

Therefore, let's spend a few minutes to bring ourselves to the state most suitable for achieving a positive result, that is, in the state of pacification.

Exercise "Float".

Imagine a stormy sea, a storm, a hurricane, flushing everything in its path, powerful wave shafts. Suddenly, your gifts snatching the float, going under water and again emerging on the crest of the wave. Imagine that you are this float, and the stormy sea is your life. You roll the waves of adversity, but you are unspecified. You again and again pop up on the surface. Your confidence and your luck fill this float and pushes it to the surface. Finally, the sea, who did not overcomes you, calms down, because of the clouds, the sun looks out, and you are a float - fill the sunny rays of good luck. You experienced another storm in your life and went out the winner. Imagine subsequent hurricanes of your life, and of them you will also leave the winner, unspexed float.

First aid in acute stress

If the situation has changed very sharply, and in the worst one for us, we can develop acute stress. In this case, the first thing you need to take care of, - to gather in a fist my whole will and to command yourself: "Stop!" To dramatically slow down the development of acute stress. Next, it is necessary to use your own anti-fast workpieces (stress removal tools that were learned in advance ).
What is this billet?

Methods for removing acute stress

1. Anti-scent breathing. Slowly perform a deep breath through the nose; At the peak of the breath for a moment, hold the breath for a moment, after which it exhale as slower as possible. This is soothing breathing. Try to imagine. With each deep breath and long exhalation, you partially gets rid of stress voltage.
2. Minute relaxation. Relax the corners of the mouth, moisturize the lips. Relax your shoulders. Focus on the expression of your face and body position: Remember that they reflect your emotions, thoughts internal condition. It is quite natural that you do not want others to know about your stress. In this case, you can change the "face and body language" by relaxing muscles and deep breathing.
3. Inventory . Look around and carefully inspect the room in which you are. Pay attention to the smallest details, even if you know them well. Slowly, not in a hurry, mentally disarm all items one by one in a certain sequence. Try to fully focus on this "inventory". Speak mentally to yourself: "Brown writing desk, white curtains, a red vase for flowers", etc. Focusing on each separate subject, you will distract from the internal stress voltage, directing your attention to the rational perception of the surrounding environment.
4. A change of scenery. If circumstances are allowed, leave the room in which you have acute stress. Go to another, where there is no one, or go out to the street, where you can stay alone with your thoughts. Disassemble this room (if you went outside, then surrounding houses, nature) "on the bones", as in the Inventory method.
5. Hands-plethi . Stand, legs on the width of the shoulders, lean forward and relax. Head, shoulders and hands freely drowned down. Breath calmly. Fix this position for 1-2 minutes. Focus your attention on your hands that are free to hang out. At the end, very slowly raise your head (so that it does not twist).
6. Change of activity. Take yourself any activity - start wastewater, wash dishes, or make cleaning if at home. Move your order in the workplace, do some familiar job responsibilities in which you can "plunge on your head." Any activity, and especially physical work, in the stressful situation, performs the role of a rolleritus - helps to be distracted from internal stress. It is important that this is not empty activities (activity for the sake of activity), and the persecution of a certain goal (move all the dishes, to bring a working order ...)
7. Music . If music is well soothes, turn on something slow. Try to listen to it, concentrate on it (local concentration). Remember that the concentration on something else contributes to complete relaxation, causes positive emotions. Watch your thoughts, do not let yourself think about the problem.
8. Non-flat intellectual activity. Take a calculator or paper and pencil and try to calculate how many days you live in the world (the number of full years is multiplied by 365, adding one day for each leap year, and add the number of days since the last day of birth). Such rational activity will allow you to switch your attention. Try to remember any particularly notable day of your life. Remember it in the smallest detail, I miss nothing. Try to calculate how the account was this day of your life.
9. Conversation on abstract topics. Chat on some abstract theme with any person nearby: a neighbor, a comrade for work. If there is no one near anyone, you can call or chat with someone via the Internet. The conversation is a distracting activity that is carried out "here and now" and is designed to displace the internal dialogue saturated from your consciousness. Man is a very social being. In conversation, you can forget about anything.Breathing exercises. Do those or other breathing exercises. The main thing is that breathing is rhythmic, measured, slow.